FULL BODY
WORKOUT
5 Rounds. Kettlebell Complex, you can also use a dumbbell. 90 seconds rest in between rounds, no rest between exercises. You will perform all exercises before moving onto the next round.
- Swings x 5
- Thruster x 5
- Burpee High Pull x 5
- Goblet Jump Squat x 5
- Swings x 5
CORE – 2 Minutes
Accumulate 2 minutes of the following exercise. Let’s say you hold the exercise for 30 seconds and need to rest. That would mean you’ve accumulated 30 seconds. Keep holding until you’ve accumulated 2 minutes.
- Tuck Hold (use dip station, parallettes or high bar)
WARM UP
- 2 Minute Row or Jump Rope
- Lateral Band Walk x 15 (each Side)
- Push Up -> T-Spine Rotation x 12-14
- Bodyweight Squat x 20
- Forearm Plank Reaches x 45 seconds
- High Knees x 60 seconds
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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